Friday December 30th, 2011

"Jackie"

for time:

1000m row
50 thrusters @ 45lbs for both men and women
30 pull-ups

Thursday December 29th, 2011

21,18,15,12,9,6,3 rep rounds for time:

Box Jumps - 20/14"

Push Ups

 

Wednesday December 28th, 2011

Weighted Chin Up - build to a 5RM

(include BWT in score)

(in b/t each set, practice some challenging sets of HSPU)

 

Tuesday December 27th, 2011

Press - 3 tough reps

rest 0 sec

15 toes to bar AFAP

rest 3 min x 5 - add weight to press per set

+

200 lunges for time

 

Monday December 26th, 2011

For time:
Row 500 m 
20 KBS
30 situps
40 push-ups
30 situps
20 KBS
Row 500 m 

Friday December 23rd, 2011

10,9,8,7,6,5,4,3,2,1 rep rounds for time;
Push Jerk - 115#/75#
Chin Ups

Tuesday December 20th, 2011

AMRAP strict chin ups in 5 min

rest 30 sec

AMRAP Wall Balls in 4 min

rest 30 sec

AMRAP Sit Ups anchored in 3 min

rest 30 sec

AMRAP Double Unders in 2 min

rest 30 sec

AMRAP push ups in 1 min

Monday December 19th, 2011

If you did not attend Saturday's session you will do the workout from that date.

If you did attend saturday's session:

spend 10 mins on a movement or skill of choice Double unders, push-ups, pull-ups etc.,

then max calories on the rower in 10 minutes.

Saturday December 17th, 2011

 
5 sets
5 tough Front Squat constant movement
10 toes to bar AFAP
Airdyne 20 sec max effort
(rest walk 5 min actively b/t sets - keep all sets for FS same load and challenging)

Post weights used for front squats and calories for Airdyne sprints

Thursday December 15th, 2011

A. Hang Power Clean - 2,2,1,1,1; rest 5 min
+


3 sets
5 TnG Hang Power Clean 
5 Box Jumps High @11x1 with mandatory step down
10 burpees  AFAP
rest 3 mins between sets. 

Wednesday December 14th, 2011

5 min @ 80%:

10 lunges

10 sit ups

rest 3 min walking actively

5 min @ 80%:

10 step ups

5 pull ups

rest 3 min walking actively

5 min @ 80%:

5 toes to bar

10 squats

Tuesday December 13th, 2011

5 sets:

AMRAP push ups

rest 10 sec

20 KBS tough and constant

rest 2:30 b/t sets

 

scale up the push-ups to ring push-ups if you are achieving 25 or more per set. 

Monday December 12th, 2011

A. Snatch Grip Deadlift   @32x1     6,6,4,4   rest 4 mins between sets

B. 30 Turkish get ups.  light weight.

C. GHD sit-ups   10-20 reps x 3 sets.    Rest 30 seconds between.  

OPT Online Competition workouts

The OPT Online Competition Workouts Announced!!!

#1
Find a 1RM Power Snatch (in KILOGRAMS)
Find a Max reps chest to bar chin ups 1 attempt
Score is kilogram total + Reps

(max time limit to get 2 scores = 25 min)

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips

Score is total time

rest 2 hours


#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total

We will provide scaling options for workout # 2, and will rank our gym members based on the scaling score. If you complete as workouts as rx'd we would like you to submit your score : http://optexperience.com/optconstructionseries_2_scoring

Thursday December 8th, 2011

Those competing Saturday:

30 sec amrap burpees

30 sec rest

30 sec amrap strict pull-ups

30 sec rest

30 sec Airdyne @ 90%

30 sec rest 

x 3 sets

+

20 sec row @ max effort

Rest 4 min x 2

For those not competing Saturday

2 min wall balls

2 min KBS - 1.5/1 pd

2 min burpees

2 min double unders

A1. Standing Press - build to a 1RM

A2. Weighted Pronated Medium Grip Chin Up - build to a 1RM

(rest as needed b/t sets; as many sets as needed)

+

For those competing Saturday in the OPT Big Dawg Online Competition:

3 rds for time

10 push Press- 95#/65#

10 Box Jumps 24"/18"

For those not competing:

6 rds for time:

10 push Press- 95#/65#

10 Box Jumps 24"/18"

Tuesday December 6th, 2011

Reminder:  Class is at 5:30pm today


5 sets:

5 Front Squat

7 burpees AFAP

7 chin ups AFAP

rest 5 min b/t sets

post front squat loads and times per set to comments. 

Monday, December 5th, 2011

Tuesday night's class will be at 5:30.

AMRAP 10 min:
10 deadlfifts 135/95#
10 Ring Dips

Sunday December 4th, 2011

3 rounds for time
Run 400m
20 Toes to bar
20 wall balls


Post time and scaling to comments.

Thursday December 1st, 2011

 5 Thrusters - tough
 10 KB Swings   tough and heavy
 20 box jumps   24"/18"

Rest 4 min x 4 sets


No class this Saturday as we will be attending a Speed and Strength seminar to further our knowledge.

Wednesday November 30th, 2011

A. Hang Cleanx1 / Cleanx1 / Jerk x 1     x 4 sets.   Rest  3 mins between sets. add weight per set. 

B. Chin Ups - 20 unbroken x 3; rest 2 min    scaling for each athlete will set by a coach.

C. 10 burpees AFAP; rest 30 sec x 4

If you missed the 2k row get warmed up quick and start in on today's WOD and shortly after we will test the 2k row. 

Tuesday Novemeber 29th, 2011

Fot time:
Row 2k.  
Compare to September 14th,2011.  

Have a game plan to beat your previous time. Discuss this with a coach.  The 2k row test is a great measure of strength, power and endurance.

Start hard with some strong pulls early (think 3 to 7 good hard quick pulls) then settle in to your race pace, maybe a second or two faster.  Take between 5-8 hard powerful strokes right at 1000m then settle back in.  Wait until you are able to sprint to the finish and then go for it.

The 2k is a a great test and you should be completely and utterly exhausted upon completion.
Last and most important have fun!!

Post September 14th time and today's time to comments. 

Monday November 28,2011

A.  OHS - 3 reps x 5 sets., rest 90 seconds between sets

B.  As many rounds in 10 minutes:
15 Push Press = 95#/65#
30 Jumping Pull-ups

Saturday, November 26th, 2011

AMRAP 20 min
5 burpees
15 KBS
15 squats

Wednesday November 23rd, 2011

2 rounds for reps:
1 minute AMRAP Push Press - 95#/65#
2 minute AMRAP Squat Clean   95#/65#
3 minute AMRAP Toes to Bar

Tuesday November 22, 2011

A. back squat - 5,5,5; rest 4 min

4 rounds for time

20 steps walking lunge

15 push-ups. 

Monday November 21,2011

6 sets:

5 tough push press

AMRAP chin ups (Chin Over Vertical Plane)

rest 3 min

Saturday, November 19th, 2011

Unannounced team WOD!!

Thursday November 17th, 2011

Power Clean technique work for 10 mins


rest 5 mins


21, 15, 9 rep rounds for time:
Burpees
Box Jumps - 24/18″


I bet this looks easy posted on here.  It's not.   If it is you are doing it too slow. 

Wednesday, November 16th, 2011

Check out our schedule to see our class times during the Thanksgiving holiday.

WOD

Walking Dumbbell Lunge,  20 steps

(focus on pushing through the heel and remaining tall)

rest as needed

AMRAP Wide Grip Strict Chin Ups

rest as needed

15 toes through rings - focus on abs, not hips

rest as needed - 5 sets

+

KB Snatch practice - 7 min

Tuesday. November 15th, 2011

A. AMRAP Rope Climbs in 10 min - 20'

rest 5 min

B. FLR on rings - 300 sec accumulated

rest 5 min

C. GHD Raises - 10 x 3; rest 1 min

Monday November 14th,2011

Our emphasis is on technique and strength today.  For all the lifts today we really want to work on good form. Add weight when your form is solid. 


A.  Clean and Jerk - 3 reps x 5 sets, rest 2-3:00-

B.  Push Press - 3 reps x 5 sets, rest 2-3:00

C.  Front Squat  - 3 reps x 3 sets, rest 2-3:00

Saturday November 12th, 2011

This is a "building the base" workout.  We are looking for 80% effort on these 4 min amraps. We ask you to go hard often. Sometimes it is necessary to back off the intensity and do some things at less than 100% effort and speed to build a fitness base and foundation.  Today we do that.  

4 min AMRAP @ 80%:

7 KBS - 1.5/1 pd

7 burpees

rest 4 min

 

4 min AMRAP @ 80%:

15 double unders

10 knees to elbows

rest 4 min

 

4 min AMRAP @ 80%:

Row 150 m

10 push ups

rest 4 min

 

4 min AMRAP @ 80%:

10 step ups 

7 chin ups